57 Delicious Low-Carb Foods

You Can Eat On A Ketogenic Diet

By Elsbeth Riley

Image: Nadine Greeff

January 27, 2019 — 12:00 PM

The ketogenic diet is a low-carb, high-fat,

moderate-protein diet. It somewhat resembles the
Atkins diet but allows more flexibility and variety
when it comes to the foods you're allowed to eat
regularly.

"The idea behind keto is to keep your fat-

accumulating hormone, insulin, low by keeping
your blood sugar low," Vincent Pedre, M.D.,
medical director of Pedre Integrative Health, told
mbg. "In doing so, you turn on fat-burning genes
while suppressing the abdominal-fat-amassing
machinery."

Many diets can feel excruciatingly limiting, but the

keto diet actually allows many of the foods that
are likely staples in your regular meals, especially
if you generally stick to minimally processed
foods. The hard part of starting a keto diet is
figuring out exactly which foods are allowed and
which foods are off limits.

"Actual percentages vary a little, but traditionally

ketogenic diets reduce carbohydrates to less than
50 grams a day," according to Pedre.

But while it's easy to flip over a package of

processed food and check the nutritional
information, learning the carb and fat content of
various meats, vegetables, and fruits takes time.
So where do you start? Right here, by consulting
our keto-approved food list.

57 low-carb, keto-friendly
foods.

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Referencing this list makes it easy to mix and

match foods and create a keto meal plan that suits
your personal tastes. Everything on this keto food
list is very low in carbohydrates and often higher
in fat. While you'll still have to do a little math to
keep track of your total carb count for the day
(making sure you stay below a healthy threshold
for your personal goals), these foods can all be a
worthy addition to a keto diet when consumed in
appropriate quantities.

Pro tip: If a food you love isn't on this list, check

out its nutritional information on the USDA Food
Composition Database, which is where we got the
numbers below.

Nuts
Beyond being high in healthy fats, research has
shown that people who include nuts in their diet
are likely to live longer than those who don't. The
right type of nut can be a great keto-friendly
snack. The thing to remember with the keto diet is
that you're looking specifically for low-carb, high-
fat foods. Certain nuts meet this criterion and
should be included in your keto meal plan in
moderation. Listed in order of lowest to highest
carb content per 1-ounce serving, the best nuts
for the keto diet include:

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walnuts (Carbs: 2.8 g, Fat: 16.5 g)

Brazil nuts (Carbs: 3.3 g, Fat: 19 g)

pine nuts (Carbs: 3.7 g, Fat: 19.1 g)

macadamia nuts (Carbs: 3.7 g, Fat: 21.5 g)

pecans (Carbs: 3.8 g, Fat: 20.8 g)

peanuts (Carbs: 6 g, Fat: 13.9 g)

almonds (Carbs: 6.1 g, Fat: 14 g)

While nuts are a healthy option when you need a

midafternoon pick-me-up, there are certain nuts
to steer clear of on the keto diet. Nuts that are
particularly high in carbs include cashews and
pistachios. Avoid nuts of any kind that are coated
with extra sugars or oils. Stick to the
straightforward, low-carb nuts above if you're
looking to achieve weight loss.

Seeds
Like nuts, seeds are great for a snack on the go.
But they're also a fun, crunchy addition to a salad.
In addition to being low-carb and high-fat, seeds
also offer a good serving of protein, which will
help keep you full throughout the day. Listed in
order of lowest to highest carb content per 1-
ounce serving, the best seeds for the keto diet
include:

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pumpkin seeds (Carbs: 3.8 g, Fat: 11.8 g)

sunflower seeds (Carbs: 6.7 g, Fat: 13.9 g)

sesame seeds (Carbs: 6.6 g, Fat: 13.9 g)

flaxseeds (Carbs: 8 g, Fat: 6 g)

chia seeds (Carbs: 12.3 g, Fat: 8.6 g)

In general, seeds are also a great source of fiber.

Some people have trouble staying regular as they
adjust to the keto diet, so a healthy serving of
seeds should keep things moving.

Dairy
The keto diet doesn't discriminate against all you
cheese lovers. While we're often told to avoid
dairy because of its high fat content, this is
precisely what makes it an ideal keto food group.
As usual, stick to the low-carb options and avoid
anything that adds unnecessary calories via
flavorings or sugars. Listed in order of lowest to
highest carb content per 1-ounce serving, the
best dairy products for the keto diet include:

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butter (Carbs: 0 g, Fat: 22.7 g)

cheddar cheese (Carbs: 0.4 g, Fat: 9.3 g)

cottage cheese (Carbs: 0.9 g, Fat: 1.2 g)

half and half (Carbs: 1.2 g, Fat: 3.2 g)

plain, whole milk yogurt (Carbs: 1.3 g, Fat: 1

g)

milk (Carbs: 1.5 g, Fat: 1 g)

Low-carb vegetables
While vegetables are not particularly high in fat,
many are quite low in carbs, and any healthy diet
must include these vitamin- and mineral-rich
staples. Roasted, steamed, or raw, you can't go
wrong with low-carb veggies in a keto meal plan.
Listed in order of lowest to highest carb content
per raw 1-ounce serving, the best vegetables for
the keto diet include:

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zucchini (Carbs: 0.9 g, Fat: 0.1 g)

celery (Carbs: 1 g, Fat: 0 g)

cucumber (Carbs: 1 g, Fat: 0 g)

spinach (Carbs: 1 g, Fat: 0.1 g)

asparagus (Carbs: 1.1 g, Fat: 0 g)

cauliflower (Carbs: 1.5 g, Fat: 0 g)

cabbage (Carbs: 1.6 g, Fat: 0 g)

broccoli (Carbs: 1.9 g, Fat: 0.1 g)

green beans (Carbs: 2 g, Fat: 0 g)

Brussels sprouts (Carbs: 2.5 g, Fat: 0.1 g)

Avocados
Technically this one should be part of the fruits
section, but we won't tell if you won't! Avocados
are such a top-notch keto food, due to their low-
carb, high-fiber, and high-fat content that we
thought they deserved to be called out separately.
Research has shown that people who eat
avocados tend to be healthier in general, and
they're practically a must in a balanced keto diet.

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1 avocado (Carbs: 11.8 g, Fat: 21 g)

Meat and poultry

Grass-fed meat is a must for keto dieters.
Compared to grain-fed, grass-fed meats are
higher in omega-3 fatty acids, which have a range
of health benefits including improving heart
health, lowering levels of inflammation, and even
easing symptoms of depression. High-quality
poultry also packs a nutritional punch, with plenty
of iron, selenium, zinc, and B vitamins. Dark meat,
which is higher in fat, is particularly good for the
keto diet.

Listed in order of highest to lowest fat content per

4-ounce serving, the best meat and poultry for
the keto diet include:

lamb (Carbs: 0 g, Fat: 26.5 g)

goat (Carbs: 0 g, Fat: 23.4 g)

duck (Carbs: 0 g, Fat: 17.2 g)

ground beef (Carbs: 0 g, Fat: 17 g)

chicken w/skin (Carbs: 0 g, Fat: 15.4 g)

venison (Carbs: 0 g, Fat: 2.5 g)

Seafood
Like grass-fed meats, seafood is chock-full of
omega-3 fatty acids. Both fish and shellfish can
be a great addition to a ketogenic meal plan. Yes,
there are plenty of fish in the sea, but some of the
best, high-fat varieties of seafood include the
following.

Fatty fish

Listed in order of highest to lowest fat content per

3-ounce serving, the best fatty fish for the keto
diet include:

mackerel (Carbs: 0 g, Fat: 15.1 g)

tuna (Carbs: 0 g, Fat: 5.3 g)

trout (Carbs: 0 g, Fat: 4.9 g)

salmon (Carbs: 0 g, Fat: 3.8 g)

Fatty shellfish

Listed in order of lowest to highest carb content

per 3-ounce serving, the best shellfish for the
keto diet include:

shrimp (Carbs: 0 g, Fat: 0.9 g)

clams (Carbs: 4.4 g, Fat: 1.7 g)

raw oysters (Carbs: 4.7 g, Fat: 1.3 g)

mussels (Carbs: 6.3 g, Fat: 3.8 g)

Eggs
Eggs are highly regarded as one of the perfect
breakfast foods on the ketogenic diet. They are
versatile and can be incorporated into many
different dishes in many different forms. Beyond
being low-carb and high-fat, eggs have powerful
nutritional value. Eating eggs can increase your
levels of high-density lipoprotein (or HDL)
cholesterol, which is known to many as the
"good" kind, which can result in a lowered risk of
heart disease and stroke. We recommend that you
scramble over to the egg aisle right away.

1 large egg (Carbs: 0.4 g, Fat: 5 g)

Oils
Oils can be a great source of healthy fats—if you
choose the right ones. Certain oils, like olive oil
and coconut oil, have been shown to lower blood
pressure, aid in weight loss, and even lessen
symptoms of Alzheimer's (translation: Oils are
good for your brain!). Whether you're cooking
with them, adding them to salad dressing, or
occasionally downing a spoonful, you can't really
go wrong. Listed in order of highest to lowest fat
content per tablespoon, the best oils for the keto
diet include:

avocado oil (Carbs: 0 g, Fat: 14 g)

olive oil (Carbs: 0 g, Fat: 13.5 g)

coconut oil (Carbs: 0 g, Fat: 13.5 g)

sesame oil (Carbs: 0 g, Fat: 13.5 g)

walnut oil (Carbs: 0 g, Fat: 13.5 g)

Low-sugar fruits
One assumption about the ketogenic diet is that
you're strictly forbidden to eat any sources of
sugar, including fruits. While keto meal plans limit
fruit to an extent, there are plenty of low-sugar,
and thus low-carb, fruits worth including to
ensure a balanced diet. Berries, specifically, have
the highest levels of antioxidants of all fruits and
can even help stabilize blood sugar levels due to
their high fiber content. Listed in order of lowest
to highest carb content per 100 grams (typically,
around a half-cup), keto-approved fruits include:

strawberries (Carbs: 7.7 g, Fat: 0.3 g)

grapefruit (Carbs: 8.4 g, Fat: 0.1 g)

blackberries (Carbs: 10.2 g, Fat: 0.5 g)

raspberries (Carbs: 11.9 g, Fat: 0.7 g)

blueberries (Carbs: 14.5 g, Fat: 0.3 g)

coconut (Carbs: 15.2 g, Fat: 33.5 g)

Coffee and tea

If you're unable to start your engine without your
daily dose of caffeine, rest easy knowing that you
don't have to give up your morning cup of tea or
coffee on the keto diet. It's best to sip these
beverages unsweetened and black. While adding
milk or heavy cream to your drink may seem like a
good way to get some extra fat, these additions
also pour in an unwanted serving of carbs. The
same goes for any sweeteners and flavored
creamers.

For an extra kick of fat without the carbs, you

might try blending your coffee with coconut oil or
MCT oil to your coffee. MCT, or medium-chain
triglyceride, oil is a fatty acid usually derived from
coconut oil. It's colorless, odorless, low in carbs,
and high in fats that are thought to boost
cognitive performance. It's also a liquid, making it
easy to add to any beverage or salad dressing.

Image: Violleta

7-day keto-friendly meal

plan.
As with any diet, it's best to plan ahead and create
a meal plan you can actually stick to. Try this one
to get started (using any of the oils above for
cooking), and then play around with combinations
of any and all of the foods listed above.

Day 1

Breakfast: Scrambled eggs served with avocado

and a side of greens

Snack: Macadamia nuts

Lunch: Tuna salad (made with mayo and celery)

on a bed of mixed greens

Dinner: Meatballs (made without breadcrumbs)

over zucchini noodles with pesto

Day 2

Breakfast: Smoothie with almond milk, greens,

almond butter, protein powder

Snack: Sunflower seeds

Lunch: Mixed greens salad with chicken, Parmesan

cheese, and toasted almonds (oil and vinegar
dressing)

Dinner: Pan-seared pork chop with cabbage slaw

(dressed with olive oil and apple cider vinegar )

Day 3

Breakfast: Mushroom omelet

Snack: Strawberries

Lunch: Bunless grass-fed burger with cheese and

avocado served on a lettuce bun

Dinner: Grilled or sautéed shrimp with broccoli

Day 4

Breakfast: Coffee with coconut oil, hard-boiled

eggs

Snack: Pecans

Lunch: Shaved Brussels sprout salad with chicken,

bacon, and walnuts (oil and vinegar dressing)

Dinner: Pan-seared salmon with sautéed spinach

Day 5

Breakfast: Chia pudding made with coconut milk

topped with walnuts

Snack: Grapefruit

Lunch: Steak bowl with cauliflower rice, sautéed

kale, and avocado

Dinner: Roasted chicken with asparagus and

mushrooms

Day 6

Breakfast: Spinach and cheese omelet topped

with salsa

Snack: Walnuts

Lunch: Arugula salad with salmon, green beans,

and cucumbers

Dinner: Grilled beef kabobs with sautéed broccoli

Day 7

Breakfast: Smoothie with strawberries, spinach,